Gourd nutrition: calories, carbs, GI, protein, fiber, fats
Gourd, white-flowered (calabash), raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Gourd
| Calories ⓘ Calories for selected serving | 14 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 3 grams |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -3 (alkaline) |
Gourd calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 14 | |
| Calories in 1 gourd | 108 | 771 g |
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
48IU of 5,000IU
0.96%
Vitamin E:
0mg of 15mg
0%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
30mg of 90mg
34%
Vitamin B1:
0.09mg of 1mg
7.3%
Vitamin B2:
0.07mg of 1mg
5.1%
Vitamin B3:
0.96mg of 16mg
6%
Vitamin B5:
0.46mg of 5mg
9.1%
Vitamin B6:
0.12mg of 1mg
9.2%
Folate:
18µg of 400µg
4.5%
Vitamin B12:
0µg of 2µg
0%
Choline:
0mg of 550mg
0%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 1%
0.6 g of 50 g
0.6 g (1% of DV )
Fats:
Daily Value: 0%
0 g of 65 g
0 g (0% of DV )
Carbs:
Daily Value: 1%
3.4 g of 300 g
3.4 g (1% of DV )
Water:
Daily Value: 5%
95.5 g of 2,000 g
95.5 g (5% of DV )
Other:
0.4 g
0.4 g
Protein quality breakdown
Tryptophan:
9mg of 280mg
3.2%
Threonine:
54mg of 1,050mg
5.1%
Isoleucine:
99mg of 1,400mg
7.1%
Leucine:
108mg of 2,730mg
4%
Lysine:
63mg of 2,100mg
3%
Methionine:
12mg of 1,050mg
1.1%
Phenylalanine:
45mg of 1,750mg
2.6%
Valine:
81mg of 1,820mg
4.5%
Histidine:
12mg of 700mg
1.7%
Fat type information
Saturated Fat:
0 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.01 g
Fiber content ratio for Gourd
Sugar:
0 g
Fiber:
0.5 g
Other:
2.9 g
All nutrients for Gourd per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 14kcal | 1% | 98% |
3.4 times less than Orange
|
| Protein | 0.62g | 1% | 89% |
4.5 times less than Broccoli
|
| Fats | 0.02g | 0% | 96% |
1665.5 times less than Cheese
|
| Vitamin C | 10mg | 11% | 24% |
5.2 times less than Lemon
|
| Net carbs | 2.9g | N/A | 63% |
18.7 times less than Chocolate
|
| Carbs | 3.4g | 1% | 65% |
8.3 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 11mg | 3% | 82% |
12.7 times less than Almonds
|
| Calcium | 26mg | 3% | 47% |
4.8 times less than Milk
|
| Potassium | 150mg | 4% | 70% |
Equal to Cucumber
|
| Iron | 0.2mg | 3% | 89% |
13 times less than Beef broiled
|
| Fiber | 0.5g | 2% | 56% |
4.8 times less than Orange
|
| Copper | 0.03mg | 3% | 90% |
5.5 times less than Shiitake
|
| Zinc | 0.7mg | 6% | 61% |
9 times less than Beef broiled
|
| Phosphorus | 13mg | 2% | 91% |
14 times less than Chicken meat
|
| Sodium | 2mg | 0% | 96% |
245 times less than White Bread
|
| Vitamin A | 16IU | 0% | 60% |
1044.1 times less than Carrot
|
| Selenium | 0.2µg | 0% | 94% | |
| Manganese | 0.07mg | 3% | 64% | |
| Vitamin B1 | 0.03mg | 2% | 83% |
9.2 times less than Pea raw
|
| Vitamin B2 | 0.02mg | 2% | 90% |
5.9 times less than Avocado
|
| Vitamin B3 | 0.32mg | 2% | 83% |
29.9 times less than Turkey meat
|
| Vitamin B5 | 0.15mg | 3% | 84% |
7.4 times less than Sunflower seeds
|
| Vitamin B6 | 0.04mg | 3% | 83% |
3 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Folate | 6µg | 2% | 76% |
10.2 times less than Brussels sprouts
|
| Saturated Fat | 0g | 0% | 95% |
2947.5 times less than Beef broiled
|
| Monounsaturated Fat | 0g | N/A | 95% |
2449.8 times less than Avocado
|
| Polyunsaturated fat | 0.01g | N/A | 95% |
5241.6 times less than Walnut
|
| Tryptophan | 0mg | 0% | 98% |
101.7 times less than Chicken meat
|
| Threonine | 0.02mg | 0% | 97% |
40 times less than Beef broiled
|
| Isoleucine | 0.03mg | 0% | 95% |
27.7 times less than Salmon raw
|
| Leucine | 0.04mg | 0% | 96% |
67.5 times less than Tuna Bluefin
|
| Lysine | 0.02mg | 0% | 97% |
21.5 times less than Tofu
|
| Methionine | 0mg | 0% | 98% |
24 times less than Quinoa
|
| Phenylalanine | 0.02mg | 0% | 97% |
44.5 times less than Egg
|
| Valine | 0.03mg | 0% | 97% |
75.1 times less than Soybean raw
|
| Histidine | 0mg | 0% | 98% |
187.3 times less than Turkey meat
|
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 14
% Daily Value*
0.03%
Total Fat
0.02g
0.01%
Saturated Fat 0g
0
Trans Fat
0g
0
Cholesterol 0mg
0.09%
Sodium 2mg
1.1%
Total Carbohydrate
3.4g
2%
Dietary Fiber
0.5g
Total Sugars 0g
Includes ? g Added Sugars
Protein
0.62g
Vitamin D
0mcg
0
Calcium
26mg
2.6%
Iron
0.2mg
2.5%
Potassium
150mg
4.4%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
Gourd nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.